PMS Relief - Natural Remedies

The human body is an intricate balancing act, especially during the menstrual cycle. .

The cause of PMS (premenstrual syndrome) is still unclear, but we know that symptoms typically increase the week before the period and then decrease when the period begins. There are more than 150 symptoms associated with PMS including mood swings, cravings, and physical pain.  Symptoms can be mildly irritating but not limit the individual, for others the pain can be so debilitating that you just want to crawl into bed.

While it may be hard to fathom if your curled up in bed with cramps, Ayurveda views menstruation as an opportunity, not a problem. It is a chance for a woman's body to purify. Respecting that opportunity, listening to the body's signals and acting upon them, may help you feel greater comfort.

Aside from medication, there are many things that you can do to naturally alleviate your symptoms. From an Ayurvedic perspective, PMS may indicate an imbalance in the three doshas, leading to different types of symptoms. Here’s a quick snapshot of common symptoms by dosha, courtesy of :


Vata-type symptoms are characterized by:

  • Low backache
  • Lower abdominal pain
  • Cramps
  • Bloating
  • Anxiety
  • Insomnia
  • Mood swings



Pitta-type symptoms include:

  • Breast tenderness
  • Hot flashes
  • Irritability
  • Skin breakouts



Kapha-type symptoms involve:

  • Water retention
  • Weight gain
  • Sluggishness


Without further ado, here are our top 3 PMS natural remedies -  as tried, tested and recommended by the NHP team. We hope they bring you some relief and inspiration to listen intuitively to your body's needs:



 1 -  Sticky Chai


Make a sticky chai with black tea leaves or redbush leaves for a caffeine free relaxing drink before bed time:


  • 1/2 cup of leaves 
  • 1 tbsp cardamon pods, cloves, black peppercorns
  • 1 stick cinnamon
  • 1/2 tbsp nutmeg

* Roast then grind up all spices


Mix together with tea leaves, add a thumb of fresh grated ginger and turmeric. Add 2 tbsp of honey- don’t make it too sugary if you’re going to drink before bed. 
Add to a glass jar and keep in the fridge.



2 -  Pain relief ‘tea’


  • 1 tablespoon sliced ginger (anti inflammatory - turmeric = blood letting)
  • 1 teaspoon coconut oil
  • 1/4 teaspoon black pepper (activates turmeric properties)
  • lemon to taste

Add boiling  water and steep 5-7 minutes
Good fats = healthy hormones so try upping your good fats and lowering your carbs coming into PMS if your cramps are particularly bad.







3 - Magnesium


Magnesium is a great reliever and supports progesterone
Depending on your pain level take 2 caps per day and up the dose a couple of days before your period, especially if you get cramps pre bleed like me. 

(I recommend working with a herbalist to get the right type of magnesium (I use citrate) and dose)

Heather xoxo